Capacity
100m Row (Time)
4 X 100 Meter Row Sprint, score is your slowest round. take 1 minute rest in between each
Weightlifting: Front Squat
E2MOM 12 minutes 8 Front Squats at 65% of your 1 RM
WOD:
4 Rounds for time cap-20 mins
30 Wall ball shots 20/14 lb 10/9
10 Single Arm Alternating dumbbell Hang Clean and jerk 50/35 lb (do 5 and 5)
100M Run
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Squat + Upper Pull Warm-Up (No Measure) Mobility: Couch stretch x :30s/ea Banded lat stretch x :30s/ea +…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Hang Power Snatch (12 Min EMOM 3 Hang Power Snatch 2 Overhead Squat @ 65% of Snatch )…
CrossFit One World – CrossFit NO CLASS TODAY! Come out and support the competition!
